Univ Integrat Health. 2019 Aug;17(8):521-527 Ideal and Sustainable Meal Plans for All Ages

Univ Integrat Health. 2019 Aug;17(8):521-527

Ideal and Sustainable Meal Plans for All Ages

Contents

1. Vegan Meal Plans
2. Mediterranean Meal Plans
3. Paleo Meal Plans
4. Keto Meal Plans
5. Vegetarian/Plant-Based Meal Plans

Vegan Meal Plans:

1. Tropical Vegan Delight

• Breakfast: Vegan Tropical Smoothie (Blend frozen mango, pineapple, banana, coconut milk, and a splash of orange juice).
• Lunch: Chickpea Salad Wrap with Mixed Greens and Tahini Dressing.
• Dinner: Lentil and Vegetable Curry served over Quinoa.

2. Protein-Packed Power Bowls

• Breakfast: Vegan Protein Pancakes (made with almond flour) topped with berries.
• Lunch: Quinoa and Black Bean Bowl with Avocado, Salsa, and Lime.
• Dinner: Vegan Stir-Fry with Tofu, Broccoli, and Cashews over Brown Rice.

3. Mediterranean-Inspired Feast

• Breakfast: Vegan Greek Yogurt Parfait with Fresh Fruit and Nuts.
• Lunch: Mediterranean Chickpea Salad with Cherry Tomatoes, Cucumber, and Olives.
• Dinner: Stuffed Bell Peppers with Quinoa, Spinach, and Pine Nuts.

4. Italian-Inspired Vegan Elegance

• Breakfast: Vegan Caprese Avocado Toast with Tomato and Basil.
• Lunch: Vegan Minestrone Soup with a side of Whole Grain Bread.
• Dinner: Vegan Eggplant Parmesan with Zucchini Noodles.

5. Mexican Vegan Fiesta

• Breakfast: Vegan Breakfast Burrito with Tofu Scramble, Black Beans, and Salsa.
• Lunch: Quinoa and Black Bean Stuffed Peppers.
• Dinner: Vegan Jackfruit Tacos with Avocado and Lime.

6. Comforting Vegan Classics

• Breakfast: Vegan Blueberry Pancakes with Maple Syrup.
• Lunch: Vegan Tomato Basil Soup with a side of Whole Grain Bread.
• Dinner: Vegan Spaghetti Bolognese with Lentil-based Sauce.

7. Vegan Mediterranean Delight

• Breakfast: Vegan Mediterranean Breakfast Bowl with Tofu, Olives, and Tomatoes.
• Lunch: Quinoa Tabouleh Salad with Chickpeas and Cucumber.
• Dinner: Eggplant and Chickpea Stew with Herbed Couscous.

Mediterranean Meal Plans:

1. Sunrise in Santorini

• Breakfast: Greek Yogurt with Honey, Walnuts, and Fresh Berries.
• Lunch: Mediterranean Quinoa Salad with Feta, Olives, and Cherry Tomatoes.
• Dinner: Grilled Lemon Herb Chicken with Roasted Vegetables.

2. Fresh Flavors of the Mediterranean

• Breakfast: Shakshuka (Poached Eggs in Tomato Sauce with Peppers and Spices).
• Lunch: Falafel Wrap with Hummus, Tzatziki, and Fresh Veggies.
• Dinner: Baked Cod with Lemon, Garlic, and Herbs, served with Couscous.

3. Veggie-Packed Mediterranean Bliss

• Breakfast: Mediterranean Omelette with Spinach, Tomatoes, and Feta.
• Lunch: Greek Salad with Chickpeas and Grilled Chicken.
• Dinner: Lentil and Vegetable Moussaka.

4. Mediterranean Seafood Fiesta

• Breakfast: Whole Grain Toast with Avocado and Smoked Salmon.
• Lunch: Shrimp and Quinoa Tabbouleh.
• Dinner: Grilled Swordfish with Mediterranean Salsa.

5. Greek Isles Inspired Elegance

• Breakfast: Greek Oatmeal Bowl with Almonds and Honey.
• Lunch: Mediterranean Orzo Salad with Kalamata Olives and Artichokes.
• Dinner: Grilled Lamb Chops with Rosemary and Greek Salad.

6. Mediterranean Veggie Delight

• Breakfast: Mediterranean Frittata with Sun-Dried Tomatoes and Spinach.
• Lunch: Spinach and Feta Stuffed Portobello Mushrooms.
• Dinner: Lemon Herb Marinated Chicken with Greek Tzatziki.

7. Spanish-Inspired Mediterranean Fusion

• Breakfast: Spanish Omelet with Potatoes and Peppers.
• Lunch: Chilled Gazpacho Soup with Avocado.
• Dinner: Grilled Swordfish with Tomato and Olive Tapenade.

Paleo Meal Plans:

1. Paleo Power Start

• Breakfast: Paleo Banana Pancakes with Almond Butter.
• Lunch: Grilled Chicken Salad with Mixed Greens and Paleo-friendly Dressing.
• Dinner: Baked Salmon with Lemon and Dill, served with Roasted Brussels Sprouts.

2. Caveman’s Delight

• Breakfast: Paleo Sweet Potato Hash with Fried Eggs.
• Lunch: Turkey Lettuce Wraps with Avocado and Salsa.
• Dinner: Beef and Broccoli Stir-Fry with Cauliflower Rice.

3. Tropical Paleo Paradise

• Breakfast: Pineapple Coconut Chia Pudding.
• Lunch: Mango Avocado Chicken Salad.
• Dinner: Grilled Mahi-Mahi with Mango Salsa and Asparagus.

4. Paleo Italian Feast

• Breakfast: Paleo Frittata with Sun-Dried Tomatoes and Basil.
• Lunch: Zucchini Noodles with Pesto and Cherry Tomatoes.
• Dinner: Herb-Roasted Chicken with Garlic Mashed Cauliflower.

5. Paleo Tropical Paradise

• Breakfast: Paleo Mango Coconut Smoothie Bowl.
• Lunch: Shredded Chicken and Avocado Salad.
• Dinner: Baked Mahi-Mahi with Pineapple Salsa.

6. Paleo Mexican Fiesta

• Breakfast: Sweet Potato Hash with Poached Eggs and Salsa.
• Lunch: Guacamole and Turkey Lettuce Wraps.
• Dinner: Beef and Vegetable Stir-Fry with Cauliflower Rice.

7. Paleo Asian Fusion

• Breakfast: Paleo Egg Muffins with Spinach and Mushrooms.
• Lunch: Sesame Ginger Chicken Salad.
• Dinner: Beef and Broccoli Stir-Fry with Cauliflower Rice.

Keto Meal Plans:

1. Keto Breakfast Bonanza

• Breakfast: Keto Avocado and Bacon Egg Cups.
• Lunch: Caesar Salad with Grilled Chicken (sans croutons).
• Dinner: Lemon Butter Salmon with Asparagus.

2. Tex-Mex Keto Fiesta

• Breakfast: Keto Breakfast Burrito Bowls with Cauliflower Rice.
• Lunch: Taco Salad with Ground Beef, Avocado, and Sour Cream.
• Dinner: Chicken Fajita Skillet with Bell Peppers and Onions.

3. Creamy Comfort Keto

• Breakfast: Keto Chia Seed Pudding with Coconut Milk.
• Lunch: Creamy Broccoli and Cheese Soup.
• Dinner: Creamy Garlic Parmesan Chicken with Roasted Brussels Sprouts.

4. Keto Mediterranean Magic

• Breakfast: Keto Greek Omelette with Feta and Olives.
• Lunch: Greek Chicken Souvlaki Salad.
• Dinner: Baked Cod with Mediterranean Herb Crust.

5. Keto Thai Temptations

• Breakfast: Keto Green Smoothie with Coconut Milk and Avocado.
• Lunch: Thai Chicken Satay Salad with Peanut Dressing.
• Dinner: Green Curry Salmon with Zucchini Noodles.

6. Comforting Keto Classics

• Breakfast: Keto Bacon and Egg Muffins.
• Lunch: Caesar Salad with Grilled Shrimp (sans croutons).
• Dinner: Creamy Garlic Parmesan Pork Chops with Roasted Brussels Sprouts.

7. Keto Tex-Mex Fiesta

• Breakfast: Keto Breakfast Burrito Bowl with Chorizo and Avocado.
• Lunch: Taco Salad with Ground Turkey and Avocado.
• Dinner: Grilled Fajita Chicken with Bell Peppers and Guacamole.

Plant-Based/Vegetarian Meal Plans:

1. Green Goddess Awakening

• Breakfast: Spinach and Mushroom Vegan Scramble.
• Lunch: Avocado and Hummus Wrap with Mixed Greens.
• Dinner: Roasted Vegetable and Quinoa Stuffed Peppers.

2. Protein-Packed Plant-Based Bliss

• Breakfast: Vegan Protein Smoothie with Spinach, Berries, and Plant Protein.
• Lunch: Lentil and Chickpea Salad with Tahini Dressing.
• Dinner: Sweet Potato and Black Bean Buddha Bowl.

3. Hearty Plant-Based Delight

• Breakfast: Overnight Oats with Almond Milk, Chia Seeds, and Fresh Fruit.
• Lunch: Chickpea and Vegetable Curry with Basmati Rice.
• Dinner: Eggplant and Zucchini Lasagna.

4. Asian-Inspired Plant-Based Harmony

• Breakfast: Mango Coconut Chia Seed Pudding.
• Lunch: Vegan Sushi Rolls with Avocado and Cucumber.
• Dinner: Stir-Fried Tofu with Vegetables in a Ginger Soy Sauce.

5. Italian Inspired Vegetarian Feast

• Breakfast: Caprese Avocado Toast with Cherry Tomatoes and Basil.
• Lunch: Vegetarian Antipasto Salad with Balsamic Vinaigrette.
• Dinner: Eggplant Parmesan with Quinoa.

6. Protein-Packed Plant-Based Extravaganza

• Breakfast: Vegan Protein Waffles with Mixed Berries.
• Lunch: Chickpea and Edamame Salad with Lemon Tahini Dressing.
• Dinner: Stuffed Bell Peppers with Wild Rice and Black Beans.

7. Asian-Inspired Vegetarian Harmony

• Breakfast: Vegan Matcha Smoothie Bowl with Fresh Fruit.
• Lunch: Vegetarian Sushi Bowl with Edamame and Avocado.
• Dinner: Thai Basil Tofu Stir-Fry with Jasmine Rice.